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Popcorn (oil-popped) Calories
Oil-popped popcorn is a popular snack, rich in fiber and carbohydrates.
CALORIES
GI
POTASSIUM
FIBER
Popcorn (oil-popped) Nutrition Facts
Selected: 100 g
480
KCAL / 100G
Carbs
58g
· 51%
Protein
7.2g
· 6%
Fat
22g
· 43%
Fiber
10g
Popcorn (oil-popped) Vitamins & Minerals
Vitamins
Vitamin E
2.5mg · 17% DV
B3
2.5mg · 16% DV
B1
0.12mg · 10% DV
B5
0.5mg · 10% DV
Minerals
Manganese
1mg · 43% DV
Phosphorus
170mg · 24% DV
Magnesium
50mg · 12% DV
Iron
2mg · 11% DV
Popcorn (oil-popped) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Popcorn (oil-popped) Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Popcorn (oil-popped) Contain Allergens?
No known major allergens
Which Diets Is Popcorn (oil-popped) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Popcorn (oil-popped) Fat Profile
SATURATED
3.5g
MONOUNSATURATED
8g
POLYUNSATURATED
9.5g
Omega 6:3 ratio 125:1
Above the ideal 4:1 (125:1).
Foods Similar to Popcorn (oil-popped)
Popcorn (oil-popped) — Frequently Asked Questions
Is oil-popped popcorn a healthy snack?
It can be a reasonable snack when the portion is controlled. The main issue is that added oil, salt, sugar, or flavor coatings can make it much easier to overeat.
Is oil-popped popcorn a better choice than potato chips?
Often yes, because plain oil-popped popcorn is usually less heavily processed and its fiber can make it more filling. That advantage gets smaller when it is heavily salted, buttered, or coated with flavorings.
Why does popcorn sometimes turn out chewy or leave many unpopped kernels?
Kernels may be too dry, the pan may not be hot enough, or the heat may be uneven. Preheating properly and shaking the pan during popping usually helps.
How can I keep oil-popped popcorn from becoming too greasy?
Use just enough oil to lightly coat the bottom of the pan rather than soaking the kernels. Popping over medium-high heat and removing it promptly also helps limit excess oil absorption.
Is oil-popped popcorn better before or after a workout?
A small portion may work before exercise for some people, but its fiber can feel heavy right before intense training. After a workout, it is better paired with a protein source instead of eaten alone.
Does eating popcorn at night cause weight gain?
The time of day is not the main factor; total intake and portion size matter more. Popcorn is easy to eat mindlessly from a large bowl, so serving size makes a big difference.
How can I make oil-popped popcorn more filling?
Pairing it with a protein-rich food such as yogurt or a handful of nuts can make the snack more satisfying. That combination usually keeps hunger away longer than popcorn alone.
What toppings work well on oil-popped popcorn without overdoing it?
Spices such as paprika, black pepper, chili flakes, garlic powder, or nutritional yeast add flavor without turning it into a dessert-like snack. Heavy sweet coatings and rich sauces make it much easier to overshoot your intake.
How long does oil-popped popcorn stay fresh, and how should I store it?
It usually keeps its best texture for about 1 to 2 days in an airtight container at room temperature. Moisture makes it stale quickly, though a short time in the oven can restore some crispness.
Who should be careful with oil-popped popcorn?
People who need to limit sodium should watch salted versions, and those who tend to over-snack may want to pre-portion it. It is also a choking risk for very young children.
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Nutrition data compiled from USDA FoodData Central and scientific sources.